For readers who work jobs that require them to lift heavy things, bend over a lot or be hunched in front of a computer screen, there’s a chance they’re familiar with lower back pain. Whether it’s sharp or dull, that soreness is often a result of stress on the sciatic nerve, the longest nerve in the body which begins at the spine and runs all the way down the legs. All sorts of things can cause sciatic nerve pain and it can be tricky to get long-lasting relief for it.
Fortunately, there is a way: yoga. Now, we know what you’re thinking—yoga takes too much time, it’s too hard and you’re not flexible. We’re here to tell you that there are at least eight simple poses you can do that don’t require much skill and will give you the relief you need.
1. Standing Back Twist
This one is easy and doesn’t require too much flexibility—all you’ll need is a chair. To do this pose, lift your foot up onto the chair in front of you and put the outside of your opposite hand on your knee. Put your other hand on your hip and slowly turn your torso and upper body out towards your lifted leg while keeping your knees straight. Don’t go further than you’re comfortable with and repeat the process on the other side, holding for about 30 seconds in each position.
2. Knee Raise
Lie on the ground on your back pulling one knee to your chest and leaving the other leg straight out, toes up. Keep your shoulders on the ground and gently pull your knee into your chest, repeating on each side for a gentle release.
3. Two Knee Twist
Here’s another one to do on your back—first, lie down and spread your arms to form a “T” with the backs of your hands on the floor. While keeping your shoulders pressed to the floor, turn your knees over to one side of your body so that they touch the floor. Hold the position for a minute before repeating on the other side.
For a longer form yoga flow for beginners, check out the video below!